Avoid the Holiday Sugar Rush

We're facing an avalanche of sugar these holiday weeks, the consumption of which contributes to the dreaded "OMG what happened to the scale" and accompanying dreaded belly bloat, "my pants don't fit so good and I feel like sleeping a lot.""I guess I need to resolve in 2015 to lose weight. Oh, but wait... I said that last year."

The complex carbohydrates found in vegetables, grains and fruits are good for you. The simple sugars found in sodas, candies, icing, packaged treats, mom's "almost famous" pecan pie, those "oh-so-yummy," jam-filled thumb print cookies and other assorted holiday treats, when eaten in excess, can do harm. It's as simple as that. If you aren't mindful of consumption this holiday season, you might just end up with a case of SUGAR O.D.

According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day for men is 150 calories per day (37.5 grams or 9 teaspoons) and for women; 100 calories per day (25 grams or 6 teaspoons). It has been suggested that on average, Americans consume 355 calories, or 22 teaspoons of added sugar per day - much coming from soda and packaged foods - you can see the dilemma.

Excess sugar depresses your immune system, period. Studies show that ingesting 75 to 100 grams of a sugar solution (roughly 20 teaspoons of sugar, or the amount contained in two 12-ounce sodas) can suppress the body's immune responses. Simple sugars, including glucose, table sugar, fructose and honey, can cause a 50 percent drop in the ability of white blood cells to engulf bacteria. By contrast, ingesting a complex carbohydrate solution (starch) did not inhibit the ability of these white blood cells to engulf bacteria.

Sugar neutralizes the action of essential fatty acids, thus making cells more permeable to invasion by allergens and microorganism. It also reduces the production of antibodies; proteins that combine with and inactivate foreign invaders in the body. All of which interferes with the transport of vitamin C, one of the most important nutrients for all facets of immune function. It causes mineral imbalances and in some cases, allergic reactions, both of which weaken the immune system. The immune-suppressing effects of sugar start less than thirty minutes after ingestion and can last up to five hours. In contrast, the ingestion of complex carbohydrates, or starches, has no effect on the immune system. Ever wonder why you get sick as each New Year rolls around?

Could it be... Sugar O.D.?

SUGAR OVERDOSE SYMPTOMS:

Brain Fog

This is your brain on sugar... Dopamine, the so-called reward chemical, spikes and reinforces the desire to have more. Ingest sugar, and the brain
lights up in the exact same regions it does when an alcoholic drinks a bottle of bourbon. Like alcohol, sugar promotes cravings. The more you eat, the more sugar you want. Welcome... you have now entered the"sugar roller coaster zone."

Aging Skin

Too much sugar jams the skin's repair mechanism and, over time, can leave you with prematurely aged skin. Just as excess sun impacts your skin, so does sugar. Want to look younger? Wear your sunscreen and read nutrition labels, paying special attention to sugar content. How we look, is largely a function of what we ingest and how much we move.

Sluggishness

Eventually, you must face the sugar crash. What goes up, must come down. A meal that is high in sugars raises the blood's glucose levels, which triggers an outpouring of insulin. This excess insulin lingers in the system, again triggering the craving for more sugar. Highs and lows created by excess sugars are what we must learn to recognize as the culprit, which are based on what we ingest. It's time to get off that train. Because, at some point, if we ride on that train too long, our body will not be able to deal with the constant insulin rush. Ever hear of diabetes?

Stress Eating

When stressed, the first thing many think of is a "fast fix," which does not usually equate to a healthful snack or preparing a healthy meal. It often means a quick hop on the sugar train roller coaster, which instigates a series of highs and lows and resultant cravings for even more sugar. So, since you will always have stress in life, take some time to plan ahead. Have a "go-to" stash pre-made and ready for the inevitable stress onslaught. When it comes, you will be able to make a mindful choice, not a "what can I grab and jam in?" reactionary one.

Why Am I Acting This Way?

Sugar sours behavior, attention and learning. "I feel good/I feel bad." Studies regarding sugar's effect on behavior have concluded that, as a general consensus, that some children and adults develop sugar sensitivities. Their behavior, attention spans and learning abilities deteriorate, directly in proportion to the amount of junk sugars that they consume.

Knowledge and mindfulness are key ingredients to feeling great, looking young and maintaining a long healthy life. Your physical fitness and mental health is a product of your ability to recognize and then prioritize your choices: When you will "cheat" nutritionally, with what and why. Life is not about abstinence - especially during the holidays - so indulge a bit, just not a lot. Sample the fares of the season, enjoy the times and remember to be mindful of the trade-offs and more than likely, you'll be fine. If not, you'll need to prepare for a bigger weight loss and fitness hill to climb as we roll into 2015. You are the owner of your health care franchise and as the boss, you have to decide how to invest.